Tuesday 161004

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A big shout out to our male team & Bigger shout to the females team who went to Retro’s Games and competed against Regional and Games Athletes.
Mindy. Power cleaned 205. This what Mindy had to say:
I don’t have a PR or anything, but great moment was my awesome team in the final wod. We were way out of our league against the top 3 teams, but Jamie and Elyse both fought so hard after being exhausted from the first two wods. We all did a lot more than we thought we had left in the tank! I couldn’t be prouder of their hard work!!!
Elyse. PR Power clean at 175
Jamie. close to PR at 145 This is what Jamie had to say:
For me…it was just good to get back in the saddle & compete again.  7 months ago if you’d asked me if I’d be competing at this point in my recovery I would have thought you were crazy!  Not only did I compete, but I feel like I am stronger mentally & pretty darn close to as strong physically as I was prior to injury so that was definitely a win for me!  It was also a lot of fun to compete w/ Elyse & Mindy & represent Letrono!!
Brandon. Power cleaned 295 and had more if time didn’t run out
Troy. PR 295 Power clean
Jake . Squat cleaned 265 and smoke the rope climbs
All stepped out of there comfort zone to compete in the arena and grew from there experience as athletes and humans. Strong work!..

1.
Dynamic Warm-Up – Mobility
Prepare to for..


2.
Strength:
Find today’s 1RM Pause Power Position Snatch in 22-25mins
(* We do not care about the weight we care about the form, as soon as it breaks you are done at that weight.
Goal is sound muscle memory mechanics )

3.
WOD: 
AMRAP 10 Minutes:
9 Deadlifts 275/183 245/153 215/123 185/93
12 Bar Facing Burpees
Run 200m
REST 2 MIN THEN
Then
6 Rounds :30 on :60 off ( Team upfor fun)
Max Calories on AAB
Score is total Calories
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3.  Ask your coach for help.

4.
Cool Down + Accessory
( Cool down is a must. Accessory work is your option per athlete)
After completing pieces 1-3 and cool down Please choose ONE of the following:
4a. Gymnastics Accessory
Max time dead hang from pull-up bar in 40/25lbs vest/ or body weight
4b. Strength Accessory
Death by strict pull-ups
5. Accessory Work (Shoulders-week 2)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

6. See programming on white board.

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